This 22-Day Arm Plan Will Add Size to Your Biceps and Triceps – Without Changing Your Current Routine

If you want to add size to your arms without tossing out your current training split, this three-week plan from Jeff Cavaliere offers a direct path. The approach focuses on increasing training frequency rather than duration. Instead of exhausting your biceps and triceps in a single marathon session, you spread the work across three specific workouts every week.

The 22-day program incorporates higher frequency to drive muscle growth. The schedule keeps your existing routine intact while adding focused sessions. Each week, the intensity increases through specific tweaks to rep schemes and tempo. You move from basic failure sets in week one to adding pulses and extra weight in the following weeks.

Cavaliere emphasizes that spreading direct arm work across different sessions allows for better recovery and sustained stimulus. By separating your arm training by 48 hours, you provide these muscles with constant tension without the burnout often associated with over-training smaller muscle groups. The plan ends on day 22 with a final measurement to track your gains.

This method is practical for anyone who finds their arm progress stalled. You do not need special equipment to start, only consistency with the programmed movements. The setup is designed for integration, allowing you to prioritize arm growth while maintaining your main lifting goals.